Venture Tri

Triathlon Life of Ted Treise

RACE STORIES, TRIATHLON THINGS, AND THE PEOPLE THAT SUPPORT ME

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2016 Long Course National Championships

​I have been participating in triathlon since 2012. I decided to take it up a notch to the long course and my first attempt was Legends in June 2016. That race went very well for me and I had high hopes for a solid result at the USAT Long Course National Championship in Miami, last Sunday, November 13, 2016. I wrote on my mirror to “Win nationals” with a check box, told my Mom and Dad of my goals, and put my head down for 5 months. Continues here

About Me

I have been participating in Tri-Events since 2012 and have loved every second of it. After growing up and racing motocross; I found triathlon in college. Since graduating in May of 2016, I have became a part of the ever growing multi-sport community in Rochester, MN.

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Venture Tri: The Triathlon Life of Ted Treise

Ironman Madison 70.3

Finally! I got my Chattanooga spot. We had one chance to get this right with the qualifying cut-off coming up fast in addition to factoring in recovery time it takes from doing these crazy races. I am happy to report I was 1st place in the U24 field, and 16th overall, securing my spot at the Ironman 70.3 World Championships in Chattanooga, TN.  In Madison on race day, the temp was a muggy 80s, the roads kept one on their toes, and the run was deceivingly hard. Let’s hope this race report is nothing less than a steamer.

The Lead-Up

After Long Course Worlds in Miami, I took some time off to not do triathlon stuff? I traveled to NYC for a week, but mostly this time ended up with me swimming, planning this year, and learning how to make a website from YouTube Videos.  What great success on my goal for an off season break from things all tri, eh? Throughout this time, I ran and biked very little.

 

My lack of movement ended up being my equivalent of the Secret Stairs to Mordor. Assuming I’m Frodo and Shelob the spider is an injury. ANYWAY, what I am getting at is soon after training began I over ran, and my Achilles flared up for about 3 miserable months.

Great start to the season!  The road to recovery started with lots of stretching and, oddly enough, ended with Electro Acupuncture. I had about 2 months of solid running going to HIM Madison and was ready to rock thanks to Nate Dicks Sports.

Kate and I motored into Madison the Saturday before, checked into the AirBnB, and were amongst our dorky triathlon kinship in no time. There is nothing like the energy at a race during check in day. I use this time to drool at cool bikes in transition, snag as many free samples as possible, and regrettably walk myself into a tired haze prior to race day. Ops!

 The Swim

After hearing about the swim start, I was confused, a little disappointed, and greatly less nervous all in the same second of emotions.

Madison was a rolling start meaning you self corral next to the flag that has your estimated swim time and then the people gradually flow into the water with the fastest swimmers first. Time wise this is awesome; HIM had about 2,500 participants and had everyone in the water in 1 hours time. USAT Nationals in Omaha has about 2,000 racers, and everyone is in the water around with 2 hours and 45 minutes on the clock. I feel it takes away from the “race” aspect, but I it’s the future of the sport by taking away the hectic swim phobia most first timers have (Myself included).

 

Long story short, I started in at the end of the 27-30 minute group and in front of the 30-33. The thought process here was my goal time hits just under 30 minutes, I’ve never swam under 30, and I’d rather get passed by a few fish, then Tarzan my way through a school of swimmers.  The plan worked out to a T. I had a solid squad of swimmers around me and didn’t run into any major packs nor attacked by any.  The swim had about as much in-water contact as a duathlon.

The Bike

You know those puzzles where you have to connect the dots without lifting your pencil off the paper and you cannot retrace any lines, I feel this bike course had a lot in common with one of those puzzles.  During the prior day course recon, we got lost, overwhelmed with the amount of turns, and eventually went home and prayed for cone and helpful volunteers the next day.

 

After getting out of the water and onto the bike course, I couldn’t have been a happier triathlete. The sun was shining, birds were chirping, and my 3 year accrued tax return Blue Triad was flying (thanks 2019!).  Our goal for the bike was to go out hard for the first 10 miles with hopes of catching some uber bikers, then attempt to stay within range of those guys assuming they have their power meter cruise control set and won’t be yo-yo’ing pace.

 

Within the first 60 feet of getting my feet into the shoes, the course rode over some rail road tracks and immediately ejected my between the arms bottle. At the time I thanked the lord as this is an Ironman event and aid stations are about as common as “Worst Parade Ever” Signs at a marathon.

 

Once the race got rolling, I could see the pack of bikers in front of me. Passing large groups at a time only encouraged using my fresh legs more and more. In triathlon, you must remain 20 meters or something behind the racer in front of you for drafting reasons. This includes passes in which one has 15 seconds to make a pass while remaining 20ish meters behind the next racer. Thus if it’s a large pack, you have the pass the whole train in order to not get dinged with a drafting penalty.

 

 

Around mile 25, I positioned myself in a great pack of racers that were pushing an honest pace. I stayed with them for the next 15-20 miles, snagging nutrition as I could, and giving thanks to volunteers. Nothing notable happened until about mile 50 when the road became as smooth as the Oregon Trail. It took an honest line to stay clear of the bigger bumps and potholes.  I used this section to jet away from the pack into no man’s land as I was with hoping to gain a mental edge going into the run.

 

Approaching the safe haven of T2 with a mile or two to go, I was coming down a fast section of the course with a turn at the end. Suddenly the rear wheel locked up sending the bike fishtailing unexpectedly. My prevailing motocross skills took over and I let the bike take her course. Thankfully, I avoided high-siding myself into the pavement and, most importantly, didn’t ruin my new Kiwami Kit and aero helmet.

Need to dampen up the rebound for those downhill sections. Happy some residual Moto skills were still alive when the rear skewer came undone at @ironmantri Madison 70.3. 🎥 @kateyfreeman • •

A post shared by Ted Treise (@ttreise) on

 

 

After finally coming to a stop, I realized my skewer came undone and popped out of the dropouts, jamming the wheel crooked in the seat stays. Luckily I was able to put it back in and limp back to transition with a bent Jet6 Wheel hitting both sides of the seat stay.

The Run

My goal going in was to hold around 6:30 until about mile 6-7, then attempt to drop my pace down as the race went on depending how things were going. Nutrition wise I wanted to have some water/ drinkable calories at every aid station, 1 highly caffeinated gel, and maybe banana here and there.  Now let’s asses the deltas.

 

My pit stop on the bike costed about 50 seconds, sending me back into the pack from the bike. The run started with feeling great for the first mile or two, like hulk good. Thoughts were streaming in imagining holding this 6:15 pace with no issues while holding onto the current 2-3 guys that I left transition with.  6:15 per mile, works out to a 1:21 half marathon, “Wo! This could go really well”. But as my good friend Kenny Rogers once said, “…you don’t count your money, until the dealings done”. Sorry Kenny, but I do not know when to fold-em.

Mile 2 hit like a ton of bricks with less optimism. Thoughts of “I am less than 1/6th of the way through this thing, HR cooking around where I sit for tempos, maybe lift off the gas a bit”. For the next four miles I went through cycles of “This pace is sustainable”, then “Hmmm, maybe a bit slower”.  During the last 6 miles, I finally landed my pace plane around Let just get to the finish per Mile. This was by far the hardest race ever. Gone were the WOOO’s of the bike, and the encouragement of other racers; just pure survival mode in the hot Wisconsin sun.

 

After crossing the finish line, I couldn’t be more excited. The announcer said I was the first U24 athlete to come across, thus securing my spot to Worlds. As with any race, my memory was washed of misery that took place ten minutes prior, looking fondly at all the fun over the last 4 hours and 36 minutes. Goodbye 90 minutes of shuffling and hello post- race activities filled with IPA’s and war stories amongst the crew.

Lessons learned

Swimming:  In the water, I spotted like a bat in mid- day flight. There were many Whoops moments out in the water realizing I was here and buoy was way over there.  Moving forward I’ll try to spot more during my trips down the pool lane, increase my open water time, and try to find the feet of fast looking swimmers with expensive wetsuits (Flawless plan).

 

Bike/Run: The reason why I love the bike so much is the technical aspect. Being last on the brakes and first off is just free speed, but hammering out of the corners and up the hills to catch others is not free speed. It is high risk, high reward, speed that can lead to a blow up.  One might look at a race just as Markowitz looks at a well balanced portfolio.  For each race one must decide how much risk to wager relative to their performance. Points along the optimal frontier are what we shoot for. By me flying around on the bike course hammering up the hills is like a triple leveraged position in penny stocks; I was bound to blow up.  Moving forward, I will stop chasing uber bikers on cool bikes, and race my own race.

 

Overall: The race was a hell of an experience. I love the energy at Madison and the fans/ volunteers were amazing. Top 10 overall would have been neat, but I’ll take my 16th, Worlds position, celebratory cupcake and cookie dough, and move into the summer. On the day, our crew killed it with Dani Vsectcka continuing her dominating 2017 season with a huge win by taking the Overall Women’s spot, and Mitch Brekke securing a Worlds position while racing every triathlon possible within a 100 mile radius. He’s a machine.  My plans until Worlds are to build strength, get more comfortable on my TT bike, and creep on everyone in my age group for worlds via Strava (JK on last one..).

 

Finally, I cannot stress enough for you slogging through my race report. It helps me reflect on what I’ve done, what I can improve, and scratch a writing itch. Hopefully a straggler or two, besides my folks, reads Venture Tri which makes it all the more fun.

 

I cannot thank everyone enough who supports my dreams.  Nate Dicks for supplying me a plan while raising 2 children, obtaining a PhD in exercise science, and owning a coaching business. TerraLoco for allowing me to represent the greatest running store in Rochester MN, Kiwami for supplying me with the best kit on planet earth, Kate for dealing with me in my post race Delta-Wave-Brain state, and my folks for EVERYTHING. I hit the lottery on having amazing people behind me. THANK YOU.

5AM Swim Tips

It winter in Minnesota at 5:00AM. The bad news is, is that the temp is somewhere between zero and negative fifty. The good news is, you’re going swimming. As of last September, I’ve been swimming more yards than previously thought possible with the Orca’s Masters Swim Club. Coach Tom Walsh has taken me from being passed like I was a cone on the highway, to my current status of being passed as a Smart Car. The thorny part of this fish club is the start time. We enter the water at a bright and early 5:30AM start time, which means getting up before 5, which means 10PM is a mythical time on the clock in which no human probably ever sees.  Below are my top hacks for making that 5:30 swim time a less zombie like experience.

 

  1. Setting the Alarm: When setting the early alarm, it’s important to go sometime before 5, even if your mobile training van is HQ’ed in the pools parking lot. This is a critical step when it comes to swapping notes around the water cooler when friends and co-workers slaving to get to the office by 8:30. Be sure to drop the “..If I’m not up sometime before 5, the day is pretty much shot.”

 

  1. Getting up: Nothing quite streamlines the morning process like having to be somewhere at 5:30. This eliminates snooze alarms and sitting on the edge of the bed while watching friend’s unfiltered snap stories from their late night adventures. When that alarm sings, its go time. Hit that alarm like Miyagi Sensei snatching the fly and go for it.

 

  1. Coffee: For me, I am a post swim coffee drinker. It’s more like a participant award after the big effort. Thus, 1 minute after my alarm goes off, I am prepping my coffee like a watch maker fixing a Patek Philipe. That way, the moment I stumble through the door post swim, I’ll be hitting Mr. Coffee’s ON button and my happy oasis waits.

 

  1. Snack: My morning is all about rewards, so much like the coffee, knowing a quick snack awaits after getting out of bed makes it 10% less worst. Marginal gains here. I like to keep it simple and eat a half tortilla with PB and, if it’s a distance day, whatever Gel’s I can find with the most caffeine.

 

  1. Packing: Packing clothes the night before is for rookies. Having nothing packed brings excitement to the morning fire drill of getting to the pool on time. After prepping your coffee and eating some go-fuel, rush to your closet and pack the essentials along with chinos that fit and a decent shirt. Be the Hansel.

 

  1. The Drive: No one won anything by listening to Enya. Music is essential. My favorite pump up is anything G-Eazy or Kanye. Maybe you’re a Montel Jordan or Survivor kind of fish. Either way, full commit and start your warm up on the drive to the pool beginning at the vocal cords and those 1:30 splits are yours.

USAT Long Course Nationals

 

I have been participating in triathlon since 2012.  I decided to take it up a notch to the long course and my first attempt was Legends in June 2016. That race when very well for me and I had high hopes for a solid result at the USAT Long Course National Championship in Miami, last Sunday,  November 13, 2016. I wrote on my mirror to “Win nationals” with a check box, told my Mom and Dad of my goals, and put my head down for 5 months.

 

The skeleton plan throughout my training was to put on weight while increasing training volume to around 18 hours at peak. I felt that this would aid in putting power down on the bike without sacrificing my agility for the run. Being 6’2” going from 155 to 165 in five months equated to lots of nut butter and late night grazing sessions. I did feel a little puffed up and bloated but managed to accomplish the great feat.  Now that everyone reading this hates me for the battle of weight gain, I can get into the race summary.

 

Swim 33:47  (1:36/yd)

 

My best friend, Jake Burbach, a resident of Fort Myers, once told me every fresh body of water in Florida has Gators. This race was A: In Florida & B: Fresh body of water. Great… No worries.

 

Going into the race, I’ve spent the last 3 months with Rochester Orca’s Master Swim Group which is a dedicated group of athletes who have a unusual fondness of waking up extremely early and grind laps at 5:30 before most people hit the snooze alarm.  I have never devoted this much time to swimming in my life.

 

Before Orcas: “Hey everybody,  I swam 10,000 yards this week, WOWZA!”
After Orcas: “This taper period of only 15,000 yards a week feels great”

 

It was either going to be time and effort well served or a major annoyance of all those 5 AM alarms since swimming can be my Achilles Heel in triathlons.

 

Long Course Nationals was a run-in start with two laps around the “pond”. I love these races as it increases the amount of running and decreases the amount of swimming.  (see below graph of swim to run ratio for your view pleasure). No one in the 2nd pack swim group that I was in had Metallica playing in their head which made for a low contact experience (perfect). I felt great in the water on the first lap, but on the 2nd lap we ran into the Aquabikers. After that, the swim turned into playing frogger, hopping from one pink cap group to the next trying not to be slowed down too much.

 

I reached my favorite element of solid earth and checked the watch immediately. “33 Minutes” (angry face emoji)  I reallly expected something starting with a 2 in the time; however I never felt better leaving the water. Long swim? Too many lappers? More time in the pool? The heat?  Probably a strong cocktail of all of the above.

 

Bike 2:20:48 (23.0 mph)

 

I don’t know what happened to the swim group in T1, but it felt like I started the bike solo. In the first 5 miles of the bike I had two thoughts; 1.) Holding 22 mph would be easier and 2.) Where are the hills? The groups seemed to spread out quickly. I keep the race interesting by examining the other participants. What kind of bike is that? That kit comes in blue? I wonder what she/he does for a living…. but the groups seemed to spread out quickly.

 

The only person in sight was a guy with a warning-sticker fresh Cannondale with stock wheels and steel bottle cages. Not much to analyze. For the first 56 miles we passed some trees, a dog, mailboxes, & other various thrilling things that litter the pancake flat Florida country side. (I really like hills). The “predictability” of the course made for easiness of setting the cruise-on for 23 MPH. Thanks to my student loans, not having a watt meter played out as effort was easy to measure by MPH aside from a slight 10 mph headwind on the way back. When the Garmin beeped lap 11, I knew it was time for the meat and potatoes of my race, the run portion.

 

Run 1:25:55 (6:33/mile)

 

Getting off the bike and into running shoes is the equivalent to me to de-stressing after a long day at the office. Things were going well at his point; I didn’t get eaten by alligators, no flats or mechanicals, just time for some relaxing R&R with a light 13.1 mile jog with some occasional water stops. My run felt amazing starting out. 6 min/mile’s were clicking off, birds were chirping, this is good I thought. “high elbows, easy breathing, don’t eat too many yummy gels. I got this”. Everything was peachy until about mile 5.

 

I saw my pace and energy dropping, the legs wanted to stop, Oh great, only 8 something more miles left, No Problem!!.. The ‘oh poop, teeth out’ emoji described my mood very accurately. Luckily, it was a two lap race so at the halfway mark; I put on the Fonzie cool guy face as I passed my cheer squad. This is great, Miserable? ME? Whaaatt?? Nah!! This made mile 6 do-able and deposited some go-energy in the fuel account.  The next 6 miles were a blur of pure survival. All I wanted to do was run down as many runners as possible.  During these times I think primal. The run is beautiful place of pushing to a point where everything is drained and one is surviving on the same endorphins that kept our pre-historic ancestors alive. I love that part and it feels amazing.

 

Finally! After a 4hr & 23min of splashing, shifting gears, and shuffling, I reached the finish of the race and the 2016 season with a time of 4:23. I gave my girlfriend and friends the sweatiest hug of their lives and it felt AMAZING.  I am the 2016 U24 USA Champion!

 

My first 70.3 attempt was in June with a time of 4:36. I’ll take the 13 minute improvement in 5 months and I can’t wait until next year. It was a good development time adjusting to training like more of an elite athlete for the first period of my triathlon life. This will lay a great foundation the 2017 season.
Going into 2017, I will seek a more directed training plan and better equipment. From June of this year to date was the first time I have ever had planned workouts in a cycle as opposed to waking up and doing the old How we feeling today Ted? Legs sore? Ez run,yes, ez run.. SOUNDS GOOD!  Also, bike-wise I am riding an older, sweat caked Felt that has seen a few too many hours on a trainer.  I feel the upgrade of a more high-end bike will help in the never ending chase of marginal gains and will be looking for a good helmet too.

 

I want to be the best in this sport and will do what it takes to get there in the most efficient manner. I have an amazing support group & love what I do every day. I will work harder and smarter to reach my goals.

My Time with RAAM’s Bean Team

 

The Bean Team is a group of cyclist set to compete in Race Across America for 2016. The race starts in Oceanside, CA and goes to Annapolis, MD. I was lucky enough to ride along with the Bean Team for their spring training camp. Their training trip was a 4 day excursion from Ft Myers, FL. to Brevard North Carolina. The town is situated right inside of the Blue Ridge Mountains which is home to national forest such as Pisgah and Nantahala. Cyclist from around the globe flock to this region for the opportunity to experience world tour like climbing with panoramic views around every bend. The Bean Team ascending into this cyclist playground with a plan to mimic RAAM like conditions such as sleep deprivation, long ascends and descends, and the sheer volume of time spent in the saddle. My background of endurance sports consist of collegiate triathlon (Swim, Bike, Run). A typical race for me comprises of a bike portion of 24 miles; while The Bean Team is racing 3000 miles across a continent. I knew I was in for a treat to see these superior athletes approaching the peak of their training.

 

At 5PM on Wednesday, May 11 2016, The Bean Team loaded their bikes into the Bike Bistro supplied mini-van. In my opinion, the majority of this van’s life appeared to be picking up stranded tourist from Sanibel Island, let alone traveling 12 hours north into the Appellation Mountain Range. My skepticism proved wrong as the van is a superior vehicle for the Bean Team and operated flawlessly throughout of 4 day trip. In addition to supplying the transportation unit, The Bike Bistro also lent me a Felt AR5 to demo in the mountains. The Shimano 105 equipped bike handled flawlessly allowing me to place it anywhere in the road with ease.

 

After leaving the Bike Bistro, the team pressed on under the night sky as we passed through Florida, Georgia, and South Carolina; reaching our final destination of Brevard, NC around 6:00AM Thursday morning.  Following an hour of fueling our bodies for the days riding, the team clipped in and was rolling by 7:00AM. Throughout the next 48 hours, The Bean Teams workouts were to ride 5 hours at 7:00AM, 3 hours at 7:00PM, then 2 hours of riding at 2:00AM with lights and the chase vehicle behind for safety. My reaction to this plan was similar to many as questioning of their sanity, healthy, and caffeine intake.

 

Each ride went off without missing a beat. Alarms would go off 30 minutes before send off. Groggy athletes would fuel up with bagels, energy bars, and fruit. Then be off and rolling with the Bike Bistro support van following behind. While riding with the Bean Team, I truly appreciated the level of fitness each rider has worked so hard for. 17 mile climbs went un-phased, technical descends were calculated and efficient, and their tempo on the flats between was left me gasping for cool mountain air.

 

What makes the Beam Team different from other teams competing in RAAM is their comradery amongst the group. All the rides were accompanied with a good laugh, if a member was short on nutrition, another would be right there with a water or food to help out.  The team would not be possible without Luke Burbach. The time and effort he puts in to make the operations possible is inspiring. Jake Burbach’s knowledge of the Non-Profit side of the Bean Team is unmatched. His passion for maximizing contributions to the Wounded Worries Fund creates an environment that they are riding for something bigger than crossing the finish line. Aubrey Aldy’s knowledge and insight into training for RAAM gives the team beta on the race most competitors would not fathom. My time training with the Bean Team was an amazing experience. From the sleepless nights to climbing 5,400 feet into the sky, this trip was the experience I will never forget and am truly grateful for being invited on.